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Broccoli vs. Mustard Greens — In-Depth Nutrition Comparison

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Differences between Broccoli and Mustard Greens

  • Broccoli is higher in Vitamin C, Folate, Vitamin B5, and Vitamin B6, however, Mustard Greens is richer in Vitamin K, Vitamin A, Copper, Calcium, and Vitamin E.
  • Mustard Greens's daily need coverage for Vitamin K is 409% higher.
  • Broccoli has 7 times more Folate than Mustard Greens. While Broccoli has 63µg of Folate, Mustard Greens has only 9µg.

The food types used in this comparison are Broccoli, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Broccoli vs Mustard Greens infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +95.1%
Contains more ZincZinc +86.4%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +316.7%
Contains more CalciumCalcium +151.1%
Contains more IronIron +19.2%
Contains more CopperCopper +198%
Contains less SodiumSodium -72.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin CVitamin C +252.6%
Contains more Vitamin B1Vitamin B1 +73.2%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +47.6%
Contains more Vitamin B5Vitamin B5 +377.5%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +600%
Contains more CholineCholine +4575%
Contains more Vitamin AVitamin A +1885.6%
Contains more Vitamin EVitamin E +128.2%
Contains more Vitamin KVitamin K +483.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more CarbsCarbs +47.2%
Contains more OtherOther +27.9%
Contains more FatsFats +27%
~equal in Protein ~2.56g
~equal in Water ~91.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
7% 65% 27%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains less Sat. FatSaturated Fat -69.2%
Contains more Mono. FatMonounsaturated Fat +900%
Contains more Poly. FatPolyunsaturated fat +21.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Mustard Greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Broccoli Mustard Greens Opinion
Calories 34kcal 26kcal Broccoli
Protein 2.82g 2.56g Broccoli
Fats 0.37g 0.47g Mustard Greens
Vitamin C 89.2mg 25.3mg Broccoli
Net carbs 4.04g 2.51g Broccoli
Carbs 6.64g 4.51g Broccoli
Magnesium 21mg 13mg Broccoli
Calcium 47mg 118mg Mustard Greens
Potassium 316mg 162mg Broccoli
Iron 0.73mg 0.87mg Mustard Greens
Sugar 1.7g 1.41g Mustard Greens
Fiber 2.6g 2g Broccoli
Copper 0.049mg 0.146mg Mustard Greens
Zinc 0.41mg 0.22mg Broccoli
Phosphorus 66mg 42mg Broccoli
Sodium 33mg 9mg Mustard Greens
Vitamin A 623IU 12370IU Mustard Greens
Vitamin A 31µg 618µg Mustard Greens
Vitamin E 0.78mg 1.78mg Mustard Greens
Manganese 0.21mg Broccoli
Selenium 2.5µg 0.6µg Broccoli
Vitamin B1 0.071mg 0.041mg Broccoli
Vitamin B2 0.117mg 0.063mg Broccoli
Vitamin B3 0.639mg 0.433mg Broccoli
Vitamin B5 0.573mg 0.12mg Broccoli
Vitamin B6 0.175mg 0.098mg Broccoli
Vitamin K 101.6µg 592.7µg Mustard Greens
Folate 63µg 9µg Broccoli
Choline 18.7mg 0.4mg Broccoli
Saturated Fat 0.039g 0.012g Mustard Greens
Monounsaturated Fat 0.011g 0.11g Mustard Greens
Polyunsaturated fat 0.038g 0.046g Mustard Greens
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Fructose 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
61%
Broccoli
186%
Mustard Greens
Minerals Daily Need Coverage Score
19%
Broccoli
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.